QUICK ANSWER
How many calories are in cauliflower?
For raw cauliflower, the selected reference is 27.6 kcal per 100 g. Scale that value to the edible portion and keep other preparations separate.
27.6 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Cauliflower nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 27.6 kcal
- Protein
- 1.64 g
- Carbohydrate
- 4.72 g
- Fat
- 0.238 g
- Fibre
- 1.95 g
- Vitamin C
- 67.1 mg
- Potassium
- 274 mg
- Folate
- 97 µg
Source: USDA FoodData Central Foundation record 2685573. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
1.64 g per 100 g. From Cauliflower, raw.
Carbohydrate
4.72 g per 100 g. From Cauliflower, raw.
Fat
0.238 g per 100 g. From Cauliflower, raw.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where cauliflower fits in a varied eating pattern.
Vitamin C
67.1 mg per 100 g in the selected USDA record.
Potassium
274 mg per 100 g in the selected USDA record.
Folate
97 µg per 100 g in the selected USDA record.
Magnesium
14.2 mg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Raw
Selected reference.
Boiled, no salt
Use the mapped cooked, drained, no-salt record.
Boiled, with salt
Use the separate salt-added cooked record.
Frozen or green cauliflower
Choose the matching frozen, cooked or green-cauliflower variant instead of raw.
PRACTICAL CONTEXT
How cauliflower can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion math
27.6 kcal per 100 g becomes 13.8 kcal for the 50 g example.
Fibre check
The selected record lists 1.95 g fibre per 100 g.
Protein check
The selected record lists 1.64 g protein per 100 g.
Best logging move
Check whether the bowl contains raw florets, boiled cauliflower or a frozen preparation before scaling the portion.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep the head or florets dry and chilled.
After opening or cutting
Store cut florets in a clean closed container.
Prepare
Rinse before eating or cooking, then remove excess surface water.
Check before eating
Discard pieces with mould, strong off-odour or widespread soft decay.
PHOTO LOGGING
How to log cauliflower more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Cauliflower, raw.
- 02
Use edible grams. Calories are scaled from the selected per-100-g record; named portions use weights stored in that same local USDA record.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Cauliflower calorie and nutrition questions
How many calories are in 100 g of cauliflower?
27.6 kcal in the selected Cauliflower, raw record.
How much fibre is in cauliflower?
1.95 g per 100 g in the selected record.
Which cauliflower entry does this page use?
Cauliflower, raw. The preparation and edible state are part of the answer.
Should cooked cauliflower use the raw entry?
No. Boiled and frozen forms have mapped records and should be logged in their matching state.
How are the portion calories calculated?
Each portion is scaled from 27.6 kcal per 100 g. Named portion weights come from the selected source record.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Cauliflower, raw, per 100 g edible portion. Numeric nutrition and portion claims use the selected local USDA record. Preparation notes cover the common USDA forms of this food; log added ingredients separately.
Open USDA FoodData Central Foundation record 2685573 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.